Having a Healthy Diet: The Secret to a Long and Healthy Life
A recent study published in the journal Circulation found that people who eat five servings of fruits and vegetables per day have a 12% lower risk of death from heart disease compared to those who eat only two servings a day. Dr. Monisha Bhanote, a longevity doctor and author of “The Anatomy of Wellbeing,” emphasizes the importance of a nutrient-dense diet in maintaining overall health and well-being.
Dr. Bhanote’s go-to salad is a vibrant blend of phytonutrients, polyphenols, and essential nutrients that support cellular vitality. Her salad typically consists of:
* Dark leafy greens, such as a blend of finely chopped greens, which provide a nutrient-dense base rich in vitamins A, C, and K, as well as folate.
* Plant-based protein sources, such as baked tofu, black beans, or chickpeas.
* A rainbow of crisp vegetables, including radishes, purple cabbage, cucumbers, and shredded carrots, which add a spectrum of antioxidants and phytonutrients essential for cellular repair.
* Fresh fruits and herbs, such as blueberries, pomegranates, mint, and cilantro, which offer antioxidants, polyphenols, and anti-inflammatory properties.
* Healthy fats, such as avocado, which help absorb nutrients, and seeds like sesame seeds, hemp seeds, and sunflower seeds, which provide omega-3s and essential minerals.
By incorporating these ingredients into her salad, Dr. Bhanote is able to create a nutrient-dense meal that supports her overall health and well-being.